With so numerous different types of stretching approaches for improving flexibility, there has tendency to be confusion on the difference between these techniques and how each one is executed. To aid cut through few of the confusion, here is a fast explanation of six common flexibility techniques along with examples.
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The most common type of stretching, static stretching, is executed by expanding the targeted muscle team to the maximal point and holding it for 30 secs or more.
There are two varieties of static stretches:Active: Added pressure is applied by the individual for greater intensityPassive: Added pressure is applied by an outside force (e.g., partner or assistive device) to increase intensity
Unlike revolution stretching, dynamic stretching calls for the use of continuous movement trends that mimic the practice or sports to be performed. Generally speaking, the objective of dynamic stretching is to improve flexibility for a given sport or activity.
An example of dynamic extending would it is in a sprinter law long, exaggerated strides to prepare because that a race.
This form of stretching is typically used because that athletic drills and utilizes repetitive bouncing motion to big the targeted muscle group. While these bouncing movements usually create the stretch reflex and also may reason increased threat for injury, they can be safely performed if excellent from low-velocity come high-velocity and also preceded by static stretching.
Active Isolated extending (AIS)
This stretch method is organized for just two seconds at a time. That is performed consistently for number of repetitions, every time exceeding the previous point of resistance through a couple of degrees. Much like a strength-training regimen, AIS is carry out for several sets through a specific number of repetitions.
Through the usage of a foam roller or comparable device, myofascial release relieves tension and also improves flexibility in the fascia (a densely woven committed system of connective tissue that covers and unites all of the body’s compartments), and underlying muscle. Small, consistent back-and-forth motions are performed over an area the 2 to 6 inches for 30 to 60 seconds. The individual’s pain tolerance will determine the lot of pressure applied to the target area.
Proprioceptive Neuromuscular Facilitation (PNF)
This form of stretching capitalizes top top the use of autogenic and reciprocal inhibition, and includes three types of techniques:Hold-relaxPerform a passive 10-second pre-stretch.Hold and resist force applied by the fitness professional, leading to an isometric convulsion in the target muscle group, for six seconds.Relax the muscle team and enable a passive stretch; hold for 30 secs to increase variety of activity (ROM).There must be a greater stretch during this last phase because of autogenic inhibition.Contract-relaxPerform a passive 10-second pre-stretch.The fitness professional uses resistance, counteracting the client’s force of concentric contraction of the target muscle group, without completely restricting the joint through its ROM.Relax the muscle team and permit a passive stretch; organize for 30 secs to rise ROM.There need to be a better stretch throughout this final phase as result of autogenic inhibition.Hold-relax through agonist contractionThis technique is comparable to the Hold-relax an approach but differs because that the final stretch.Relax the muscle group and permit a passive stretch. Concentrically contract the opposing muscle group of the target muscle group that is gift stretched; hold for 30 seconds to increase ROM.There must be a better stretch during this final phase as result of reciprocal and also autogenic inhibition.
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Knowing the difference between each stretching technique and exactly how to appropriately execute lock is important for determining which big is finest for her client"s fitness goals and helping them carry out them safely and also effectively.